Saturday 12th January 2013

Food diary:
07.00 2 eggs, 2 egg whites
09.30 protein shake
12.30 120g chicken, green salad, 30g almonds
14.50: banana, protein shake
Workout
17.00: banana, protein shake
20.00 tuna, vegetables, 30g almonds, 40g cottage cheese
22.00: casein, 100g berries, 120g quark, 30g almonds, 20g fat free yogurt

Workout - glutes, legs

Leg press
20 x 100kg x 8 sets

Lunges
20 x 30 kg x 6 each side

Good mornings
20 x 30kg x 6

Leg extension 100 rep drop set

20 mins stepper